Taste of Home Recipe Makeovers: Relish your favorite comfort foods with fewer carbs and calories and less fat and salt

By Taste of Home

Cutting back on fat,calories and carbs doesn't mean sacrificing flavor! Lose weight, get healthy and eat great! It’s a snap with the light but hearty family-favorites found in this all-new cookbook.

Cutting back on fat, calories and carbs doesn’t mean sacrificing flavor! Now it’s easier than ever to enjoy piping-hot lasagnas, juicy burgers, lip-smacking mac & cheese, hearty stews, finger-licking fried chicken and even mom’s meatloaf…all while keeping healthy-eating goals in check. The pros at the Taste of Home Test Kitchen trimmed down all-time classic comfort foods, turning them into heart-smart choices you’ll be excited to serve. They also cut back the sugar and butter from cakes, pies, brownies and other crowd-pleasing desserts. They even created Bonus Chapters of satisfying and simply delicious gluten-free and vegan dishes. You’ll also find tips for lightening up your own recipes and step-by-step photos demonstrating insider cooking techniques sure to lead you to success. Lose weight, get healthy and eat great! It’s a snap with the light but hearty family-favorites found in this all-new cookbook.
 

CHAPTERS

Down-Home Breakfast Staples

Savory Snacks & Appetizers

Comforting Soups & Sandwiches

Hearty Beef & Poultry Entrees

Pork, Ham & More

Fish & Seafood Dinners

Meatless Meals

Lightened-Up Sides

Breads, Biscuits & More

Trimmed-Down Sweets

Bonus: Gluten-Free Comfort Foods

Bonus: Vegan Specialties

 

RECIPES

Chocolate Chip Pancakes

Peanut Butter-Banana Waffles

Breakfast Pizza

Ooey-Gooey Cinnamon Rolls

Low-Fat Milk Shakes

No-Fuss Bruschetta

Hawaiian Sausage Kabobs

Crab Phyllo Cups

Oven-Fried Chicken

Just-Like-Mom’s Meatloaf

Beef Fajitas

Creamy Ravioli

3-Cheese Lasagna

Italian Sausage Orzo

Baked Mac & Cheese

Tex-Mex Pork Chops

Feta Mushroom Burgers

Cheesy Broccoli Side

Parmesan French Fries

Air-Fried Onion Rings

Peanut Buter Cookies

Pumpkin-Maple Pie

Must-Try Tiramisu

Grandma’s Chocolate Cake

Berry-Topped Cheesecake

• Language: English
• Publisher: Trusted Media Brands
• Release date: Dec 27, 2022
• ISBN: 9781621458272

Book preview

Cover: Taste of Home Recipe Makeovers, edited by Taste of Home

Taste of Home Recipe Makeovers

260+ Trim Takes on Classic Comforts!

Taste of Home Recipe Makeovers, edited by Taste of Home, Trusted Media Brands

© 2023 RDA Enthusiast

Brands, LLC.

1610 N. 2nd St., Suite 102, Milwaukee, WI 53212-3906

All rights reserved.

Taste of Home is a registered trademark of RDA Enthusiast Brands, LLC.

Visit us at tasteofhome.com

for other Taste of Home books and products.

International Standard Book Number:

978-1-62145-826-5

978-1-62145-827-2 (ebook)

Chief Content Officer, Home & Garden: Jeanne Sidner

Content Director: Mark Hagen

Associate Creative Director, Editorial Products: Raeann Thompson

Senior Editor: Christine Rukavena

Senior Art Director: Courtney Lovetere

Editors: Amy Glander, Hazel Wheaton

Art Director: Maggie Conners

Senior Designer: Jazmin Delgado

Deputy Editor, Copy Desk: Dulcie Shoener

Copy Editor: Kara Dennison

Senior Food Editor: Peggy Woodward, RDN

Contributing Designer: Jennifer Ruetz

Cover

Photographer: Mark Derse

Set Stylist: Stephanie Marchese

Food Stylist: Josh Rink

Pictured on front cover: Lasagna Deliziosa

Pictured on title page: Chicken Florentine Meatballs

INSTANT POT® is a trademark of Double Insight Inc. This publication has not been authorized, sponsored or otherwise approved by Double Insight Inc.

MORE WAYS TO CONNECT WITH US: Icon: Facebook Icon: Twitter Icon: Instagram Icon: Pinterest

About Our Nutrition Facts

Recipe Makeovers provides a variety of recipes that fit in a healthy lifestyle. Here’s how we arrive at the serving-size nutritional information at the end of each recipe.

Whenever a choice of ingredients is given (such as ½ cup sour cream or plain yogurt), we use the first ingredient in our calculations.

When a range is given for an ingredient, we calculate using the first amount.

Only the amount of a marinade absorbed is calculated.

Optional ingredients are not included in our calculations.

Sugars provided in the Nutrition Facts represent both added and naturally occurring sugars.

AT-A-GLANCE ICONS

Refer to these 6 icons to easily locate recipes that suit your needs.

= A nutritionally complete power-packed recipe that is a good source of fiber, lean protein and a healthy dose of fruits or vegetables

= Breakfast, lunch, dinner and snack-time options that don’t use meat or meat products

= Finished in 30 minutes or less

= Made in a slow cooker

= Made in a pressure cooker

= Made in an air fryer

Here’s What Healthy Means at Taste of Home

We’re here to help you navigate the options in Taste of Home Recipe Makeovers.

We all love comfort food, but not the fat and calories that go with it. With Taste of Home Recipe Makeovers, you can indulge in all your feel-good favorites, because each recipe has been given a healthy reboot. But what exactly is healthy? We have a lot of factors to consider; research is constantly uncovering new information and science still has a lot to discover about how food and nutrition affect our health. With all this in mind, the editors and dietitians at Taste of Home have created a set of guardrails to help our readers stay on track.

Since the concept of healthy covers a wide spectrum, we take a middle-of-the-road approach at Taste of Home. Organizations that make recommendations rooted in proven science like the USDA, FDA, WHO, NIH plus the American Heart Association, the American Diabetes Association and the Academy of Nutrition and Dietetics help guide us.

WHAT HEALTHY IS

The idea that healthy foods should nourish us with vitamins, minerals, protein, fiber and healthy fat is so important that we added a new power-packed icon used throughout Recipe Makeovers. These recipes are made up of multiple healthy ingredients, such as vegetables, fruits, whole grains, lean meats, legumes, low-fat or fat-free dairy, and healthy fats.

WHAT HEALTHY ISN’T

The big picture isn’t just about what’s in our food, but also what’s not in our food. Experts widely recommend that we limit saturated fat, trans fat and sodium for optimal health and disease prevention, so we steer away from those in our healthy recipes. At the same time, healthy eating doesn’t mean cutting out entire food groups, feeling deprived or eating food that doesn’t taste good!

IT’S ABOUT BALANCE

Healthy eating is about balance: a recipe that’s made mostly of healthy ingredients; a meal that’s made up mostly of healthy recipes; a day that includes mostly healthy choices. This will provide us with all the nutrients we need to function our best. Nutritious recipes can include butter and sugar, just as healthy meals can include an indulgent dessert—it’s all about moderation and keeping a healthy big picture in mind.

Use the Test Kitchen-approved dishes inside Recipe Makeovers to help you find your balance. Whether you’re looking for a power-packed weeknight dinner, such as BOW TIES WITH SAUSAGE & ASPARAGUS

, or a special-occasion dessert such as CHOCOLATE SWIRLED CHEESECAKE

, you’ll find a great combination that works for you and your family.

Happy Cooking,

Peggy

Peggy Woodward, RDN

Senior Food Editor

Healthy Food Impostors

These foods may seem like virtuous choices, but they usually aren’t.

GRANOLA BARS

We usually equate granola with wholesomeness, but it isn’t necessarily healthful, especially granola bars. They may contain whole grains and some healthy fats in the form of nuts or seeds, but most bars are packed with added sugar, more like candy than health food. Make your own to control sugar and add good health.

SMOOTHIES

While smoothies may seem like health food in a glass, many aren’t. In addition to the natural sweetness from fruit, they often have added sugar in the form of fruit juice concentrate, honey or agave nectar. Make your own, leave out the extra sugar, and remember to count the calories from your smoothie in your day’s intake.

BREAKFAST CEREAL

The cereal aisle has become overrun with sweetened flakes, marshmallows and other ingredients you might find in dessert. Check out the ingredient list; if sugar’s one of the first, that means it’s mostly sugar. Look for whole-grain, low-sugar cereal with protein-packed ingredients such as nuts and seeds.

VEGGIE CHIPS

Better than potato chips, right? Well, potatoes are vegetables, too. And just like potato chips, most veggie chips are highly processed, with added fat and salt. Some also have preservatives and artificial colors to give them their vibrant color. If you love them, eat them (a few anyway), but don’t think it’s the same as eating a serving of raw veggies.

AGAVE NECTAR

Syrup from the agave plant sounds too good to be true–and it probably is. While it might be more natural and lower on the glycemic index than some sweeteners, it’s still heated, processed and full of fructose, and it’s still added sugar. Treat agave nectar the same way you would any other sweetener—always use it in moderation.

LOW-FAT FOODS

Processed foods that are marketed as low-fat or fat-free typically have more of what we don’t want—added sugar and processed ingredients to help them taste more like the full-fat versions. Remember that fat isn’t off-limits; we need healthy mono- and polyunsaturated fat in our diets to help absorb certain nutrients and provide essential fatty acids.

Power Up with Power-Packed Foods Such as These

Start the day right with a breakfast bowl that has it all: health, convenience, comfort and amazing taste. POACHED EGG BUDDHA BOWLS

from Amy McDonough warm up the chilliest morning in Oregon, and they’re loaded with chewy, nutty whole grain wheat berries.

While it tastes like pure comfort food, CONTEST-WINNING MUSHROOM POT ROAST

from Kansas cook Angie Stewart boasts a bevy of vegetables and 30g of satisfying protein in every portion. Reduced-sodium broth keeps salt at bay, and the best part is that this classic dish is conveniently made in the slow cooker. This family-pleaser will become part of your regular rotation.

Summertime is the prime time for healthy eating, and Astoria, New York’s Rosalyn Nguyen incorporates zesty marinated grilled pork into a fresh salad that’s perfect for lunch or a light dinner. GRILLED PORK NOODLE SALAD

is bursting with rice noodles, ripe garden produce, fresh herbs and a homemade dressing.

Smart Ways to Eat Healthy on a Budget

Eating right doesn’t have to be expensive. Here are some of our favorite ways to cook healthier meals for less.

1 Enjoy oats for breakfast.

When it comes to eating healthy on a budget, oats are a go-to choice for a quick, substantial breakfast. Because oats are a whole grain and low on the glycemic index, they can satisfy your hunger for longer than many other foods. TEX-MEX GRAIN BOWL

from Athena Russell of South Carolina is power-packed with oats, black beans, cheddar cheese and avocado. Her hearty, surprisingly savory dish offers a unique take on the morning staple.

2 Shop seasonally.

Not only are in-season ingredients at their tastiest and most nutritious, they are also at their best price. So stock up on hearty root veggies and winter squash in cold months, and celebrate spring and summer with well-priced asparagus, salad greens, fruits and berries. BLUEBERRY & PEACH COBBLER

from Laura Jansen of Michigan is a flexible treat that uses fresh seasonal fruit.

3 Buy nuts in bulk.

Nuts are healthy and cost less when bought in larger quantities. Buying them in bulk saves more money than buying a few ounces at a time from the baking aisle. To extend their shelf life, keep nuts in a resealable bag in the freezer. Look to stock up on nuts during and after the holiday baking season. RASPBERRY-WALNUT PORK SALAD

from Florida’s Virginia Anthony is enriched with a satisfying sprinkle of crunchy walnuts.

4 Go for frozen vegetables.

Fresh vegetables can be expensive, but frozen veggies provide a lot of bang for your buck. Not only are they cheaper, but also frozen veggies do not run the risk of spoiling before you get to them, as fresh ones do. Throw in the fact that frozen veggies contain comparable vitamins and minerals to fresh, and you’ll see why it’s nice keeping them on ice! SPINACH BURRITOS

from Dolores Zornow of Wisconsin have a short prep time and lots of nutrients thanks to frozen spinach.

5 Count on beans.

Beans are one of the best healthy foods to eat for cheap. For around $1, you can get a can of ready-to-eat beans or 1 pound of dried (makes about 4 cups of cooked beans). Rich in iron, they are also one of the best sources of plant-based protein. PRESSURE-COOKER SMOKY WHITE BEANS & HAM

from Christine Duffy of Kentucky is hearty and makes economical use of pantry staples.

6 Plan those leftovers.

Even a few minutes of planning your meals ahead for the upcoming week can save you a lot of money at the grocery store. Make a shopping list and stick to it. Plan to eat dinner leftovers for lunch the next day, and to reinvent leftovers in other dishes. THAI CHICKEN PASTA

from Jeni Pittard of Georgia is a quick, easy and tasty way to use up leftover cubed chicken breast.

DOWN-HOME BREAKFAST STAPLES

SAUSAGE & EGG GRITS

I always eat my sausage, grits and eggs together, so I thought it would be fun to mix them up in the same skillet. The resulting breakfast bombshell is loaded with down-home flavor—and it doesn’t even use butter!

—Jeannine Quiller, Raleigh, NC

Prep: 15 min. • Cook: 20 min. • Makes: 6 servings

4 breakfast turkey sausage links, casings removed

1 ½ cups egg substitute

1 ¼ cups whole milk, divided

3 cups water

⅛ tsp. salt

1 cup quick-cooking grits

¾ cup shredded reduced-fat cheddar cheese, divided

2 green onions, chopped

⅛ tsp. pepper

1. Crumble sausage into a large skillet; cook over medium heat until no longer pink. Remove to paper towels with a slotted spoon. Whisk egg substitute and ¼ cup milk; add to same skillet. Cook and stir until set; remove from the heat.

2. Meanwhile, in a Dutch oven, bring water, salt and remaining milk to a boil. Slowly stir in grits. Reduce heat; cook and stir until thickened, 5-7 minutes.

3. Stir in half of the cheese. Add sausage, eggs, green onions and pepper; heat through. Serve in bowls; sprinkle with remaining cheese.

1 CUP: 208 cal., 6g fat (3g sat. fat), 25mg chol., 369mg sod., 24g carb. (4g sugars, 1g fiber), 16g pro. DIABETIC EXCHANGES: 2 lean meat, 1 ½ starch.

SUNSHINE CREPES

My family wanted something light to go with coffee for a special breakfast, so I whipped up these sweet and fruity crepes. They were a big hit! Fill them with whatever canned or fresh fruit you happen to have available.

—Mary Hobbs, Campbell, MO

Prep: 15 min. + chilling • Cook: 15 min. • Makes: 6 servings

2 large eggs, room temperature

⅔ cup 2% milk

1 Tbsp. canola oil

½ cup all-purpose flour

1 tsp. sugar

¼ tsp. salt

FILLING

1 can (20 oz.) crushed pineapple, drained

1 can (11 oz.) mandarin oranges, drained

1 tsp. vanilla extract

1 carton (8 oz.) frozen whipped topping, thawed

Confectioners’ sugar

1. In a large bowl, whisk eggs, milk and oil. In another bowl, mix flour, sugar and salt; add to egg mixture and mix well. Refrigerate, covered, 1 hour.

2. Heat a lightly greased 8-in. nonstick skillet over medium heat. Stir batter. Fill a ¼-cup measure halfway with batter; pour into center of pan. Quickly lift and tilt pan to coat bottom evenly. Cook until top appears dry; turn crepe over and cook until bottom is cooked, 15-20 seconds longer. Remove to a wire rack. Repeat with remaining batter, greasing pan as needed. When cool, stack crepes between pieces of waxed paper or paper towels.

3. For filling, in a large bowl, combine pineapple, oranges and vanilla; fold in whipped topping. Spread ⅓ cup over each crepe; fold into quarters. Dust with confectioners’ sugar.

2 CREPES: 299 cal., 11g fat (7g sat. fat), 64mg chol., 139mg sod., 43g carb. (31g sugars, 1g fiber), 5g pro.

MULTIGRAIN CINNAMON ROLLS

This simple recipe is sure to become a family favorite. Whole wheat flour adds a hearty twist. The wholesome cinnamon rolls will fill your kitchen with a warm, wonderful aroma.

—Judith Eddy, Baldwin City, KS

Prep: 30 min. + rising • Bake: 15 min. • Makes: 1 dozen

1 pkg. (¼ oz.) active dry yeast

¾ cup warm water (110° to 115°)

½ cup quick-cooking oats

½ cup whole wheat flour

¼ cup packed brown sugar

2 Tbsp. butter, melted

1 large egg, room temperature

1 tsp. salt

1 ¾ to 2 ¼ cups all-purpose flour

FILLING

3 Tbsp. butter, softened

⅓ cup sugar

2 tsp. ground cinnamon

GLAZE

1 cup confectioners’ sugar

6 ½ tsp. half-and-half cream

4 ½ tsp. butter, softened

1. In a large bowl, dissolve yeast in warm water. Add oats, whole wheat flour, brown sugar, butter, egg, salt and 1 cup all-purpose flour. Beat on medium speed until smooth. Stir in enough remaining flour to form a soft dough (dough will be sticky).

2. Turn dough onto a lightly floured surface; knead until smooth and elastic, 6-8 minutes. Place in a bowl coated with cooking spray, turning once to coat the top. Cover and let rise in a warm place until doubled, about 1 hour.

3. Punch dough down. Roll into an 18x12-in. rectangle; spread with the butter. Combine sugar and cinnamon; sprinkle over dough to within ½ in. of edges.

4. Roll up jelly-roll style, starting with a short side; pinch seams to seal. Cut into 12 slices. Place cut side down in a 13x9-in. baking pan coated with cooking spray. Cover and let rise until doubled, about 45 minutes.

5. Bake at 375° for 15-20 minutes or until golden brown. For icing, in a small bowl, beat confectioners’ sugar, cream and butter until smooth. Drizzle over warm rolls.

1 CINNAMON ROLL: 240 cal., 7g fat (4g sat. fat), 35mg chol., 251mg sod., 40g carb. (20g sugars, 2g fiber), 4g pro.

CINNAMON PULL-APART LOAF: Follow method for cinnamon rolls but do not roll up jelly-roll style. Instead, cut into thirty-six 3x2-in. rectangles. Make 2 stacks of 18 rectangles. Place, cut sides up, in a 9x5-in. loaf pan coated with cooking spray. Cover and let rise until doubled, about 45 minutes. Bake at 375° for 25-30 minutes or until golden brown. Cool for 10 minutes before removing from pan to a wire rack. Make glaze; drizzle over warm bread. Yield: 1 loaf (12 slices).

1 SLICE: 240 cal., 7 g fat (4 g sat. fat), 35 mg chol., 251 mg sod., 40 g carb., 2 g fiber, 4 g pro.

TWISTED CINNAMON RING: Follow method for cinnamon rolls and roll up jelly-roll style, starting with a long side. Cut roll in half lengthwise. Place doughs side by side on a baking sheet coated with cooking spray. Twist together, cut side up, and shape into a ring. Pinch ends together. Cover and let rise until doubled, about 45 minutes. Bake at 375° for 20-25 minutes or until golden brown. Remove from pan to a wire rack. Make glaze; drizzle over warm bread. Yield: 1 ring (12 slices).

1 SLICE: 240 cal., 7 g fat (4 g sat. fat), 35 mg chol., 251 mg sod., 40 g carb., 2 g fiber, 4 g pro.

MAPLE BACON WALNUT COFFEE CAKE

The sleepyheads will roll out of bed when they smell this sweet and savory coffee cake baking. Nuts and bacon in the crumbly topping blend with maple, nutmeg and cinnamon.

—Angela Spengler, Niceville, FL

Prep: 25 min. • Bake: 35 min. + cooling • Makes: 24 servings

2 ½ cups all-purpose flour

1 cup packed brown sugar

½ tsp. salt

⅓ cup cold butter

2 tsp. baking powder

½ tsp. baking soda

½ tsp. ground cinnamon

¼ tsp. ground nutmeg

2 large eggs, room temperature

1 ½ cups buttermilk

½ cup maple syrup

⅓ cup unsweetened applesauce

5 bacon strips, cooked and crumbled

½ cup chopped walnuts

1. In a large bowl, combine the flour, brown sugar and salt. Cut in butter until crumbly. Set aside ½ cup for topping. Combine baking powder, baking soda, cinnamon and nutmeg; stir into remaining flour mixture.

2. In a small bowl, whisk the eggs, buttermilk, syrup and applesauce until well blended. Gradually stir into flour mixture until combined.

3. Spread into a 13x9-in. baking pan coated with cooking spray. Sprinkle with reserved topping, then bacon and walnuts. Bake at 350° until a toothpick inserted in the center comes out clean, 35-40 minutes. Cool on a wire rack.

1 PIECE: 160 cal., 5g fat (2g sat. fat), 27mg chol., 183mg sod., 25g carb. (14g sugars, 1g fiber), 3g pro. DIABETIC EXCHANGES: 1 ½ starch, 1 fat.

POACHED EGG BUDDHA BOWLS

My husband and I celebrate the arrival of spring with this dish, enjoying it in the backyard. I often include fresh peas and even a few other spring delights.

—Amy McDonough, Carlton, OR

Prep: 10 min. • Cook: 65 min. • Makes: 2 servings

¾ cup wheat berries

2 Tbsp. olive oil

2 Tbsp. lemon juice

1 Tbsp. thinly sliced fresh mint leaves

¼ tsp. salt

⅛ tsp. freshly ground pepper

½ cup quartered cherry tomatoes

½ cup reduced-fat ricotta cheese

2 Tbsp. sliced Greek olives

2 large eggs

Optional: Additional olive oil and pepper

1. Place wheat berries and 2 ½ cups water in a large saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, about 1 hour. Drain; transfer to a bowl. Cool slightly.

2. Stir in oil, lemon juice, mint, salt and pepper; divide between 2 bowls. Top with tomatoes, ricotta cheese and olives.

3. To poach each egg, place ½ cup water in a small microwave-safe bowl or glass measuring cup. Break an egg into the water. Microwave, covered, on high 1 minute. Cook in 10-second intervals until white is set and yolk